How To Use The Eight Sleep Pod To Hack Your Workouts

Sleep is now a sport, and after the primary evening utilizing my Eight Sleep Pod Cowl ($2,195) and waking as much as a sleep rating of 100, I felt like a gold medalist. Rested and able to tackle the world, I obtained up and cycled via body weight workout routines, obtained my coronary heart charge up on a run, and Theragunned my muscle tissues, so I used to be prepared for a day of sprinting forward of me. Then, the twins within the room subsequent to me started whining for his or her bottles, and I used to be swiftly ushered again to my actuality: one the place I’m not an Olympic-medalling athlete however a stretched-thin mother who dabbles in health for enjoyable.

But, as health trackers get higher and higher at deciphering info from our our bodies and telling us methods to use it, we don’t essentially should be Olympic-level athletes to grasp methods to optimize our days with motion. Definitely, athletes do that—swimmer Ryan Murphy, basketballer Chelsea Grey, and CrossFitter Any Bream all use Eight Sleep—however so, too, do on a regular basis folks seeking to discover methods to energise with out that additional cup of espresso.

“Sleep is undoubtedly one of the crucial essential components for an athlete’s psychological and bodily well being and efficiency,” says Alexandra Zatarain, co-founder and VP of brand name and advertising and marketing at Eight Sleep. Whether or not you’re chugging alongside on the fitness center to really feel higher in your day-to-day life or successful medals, understanding the influence of what you’re doing when your head hits the pillow can assist to tell the way you present up within the fitness center and past.

What’s the Eight Sleep Pod Cowl?

We’ve all grow to be fairly accustomed to utilizing health trackers in our day-to-day lives—suppose Apple Watches, Oura Rings, and Fitbits. Nonetheless, this tracker is completely different since you don’t put on it per se, however relatively sleep on high of it. “The Pod helps athletes get better higher by regulating their physique temperature all through the evening,” says Zatarain. “This optimizes every stage of sleep and results in enhanced deep sleep, REM sleep, and complete sleep time, thus resulting in enhancements in sleep high quality.”

It has a function known as “Autopilot” that raises and lowers the temperature of the mattress—and thus, your physique—that can assist you optimize no matter sleep stage you’re in. It’s been clinically confirmed to extend deep sleep by 34 p.c, which helps to influence the way you get better and the way you are feeling the subsequent day. In accordance with Zatarain, it does this by dropping your core physique temperature within the earlier a part of the evening to advertise deeper sleep, which is useful to those that prefer to work out within the later components of the day. Figuring out can increase our core physique temperature, which may trigger us to have problem going to sleep and cut back the standard of deep sleep that we get.

The know-how is pushed via “invisible” sensors, which observe your coronary heart charge, coronary heart charge variability, and respiratory charge. “From these variables, we will ship real-time sleep staging,” says Zatarain. Or in different phrases, the mattress heats and cools you to maintain you snug and funky, which impartial analysis signifies interprets to higher sleep.

Then, while you get up within the morning, it makes use of all of this information to present you a Sleep Health Rating that may assist to tell your day and the way you method it. The Health rating is affected by the standard of sleep you get, how intently you comply with your sleep routine (i.e. maintain a mattress and waking time), and the time you spend asleep (between seven and 9 hours). It’s a numeric system that’s paired with directives like “Good, Truthful, Pay Consideration, and many others.” in an effort to perceive the way you’re sleeping.

How Sleep Impacts Your Exercise

In case your exercise is your principal type of effort, then sleep is your principal supply of restoration. “Sleep is vital to repairing broken tissue,” says Samantha Ward, NASM, CPT, Equinox Tier X Coach and EFTI Grasp Teacher. “Subsequently, if you’re not sleeping properly, your physique’s therapeutic course of is slowed, creating an elevated threat for accidents.”

Analysis signifies that sleep helps to regenerate cells that assist us to restore our bodily tissues and helps to bolster our immune programs, which retains us from getting sick and permits us to remain on our ft. And that interprets to us feeling higher and having the ability to work out or do no matter else we wish to on a given day.

Whereas it’s simple to fall into the lure of considering that one unhealthy evening’s sleep implies that you may not be capable of conquer your exercise in the way in which you desire to, Ward warns that’s not essentially true. “Sleep is cumulative. We regularly have a look at it as one thing that’s finished as soon as throughout every day relatively than viewing it on a macro scale,” she says. “I say this as a result of one unhealthy evening of sleep isn’t going to influence your potential to carry out and get better as a lot as a number of poor nights of sleep.”

So whereas the Eight Sleep Pod Cowl does offer you nightly information, it’s a good suggestion to not fixate on one unhealthy quantity and what it means to your day, however relatively to take traits—a number of nights of poor high quality sleep or elevated coronary heart charge—to coronary heart and regulate your life-style accordingly.

How To Hack Your Exercises With the Eight Sleep Pod Cowl

Once I tried the Eight Sleep Pod Cowl, I wished to make use of it to assist my physique gauge what it may tackle every day. The primary few days, my sleep scores had been excessive: 100, 99, 97… you get the image. These days, I felt invincible and will elevate and run as a lot as I felt like I wanted to. Then got here the primary B- evening, which on my ft, felt fairly completely different than an A+, regardless of Ward’s recommendation. Couple this with the disturbed sleep that occurs resulting from menstrual cycles and infants waking up in the midst of the evening, and it’s simple to see how rapidly you possibly can fall from the heights of a 100-level sleep.

Primarily based in your sleep high quality, Ward advises tweaking the frequency and depth of your exercises. On days after I was hitting A-level sleep efforts, I accepted the problem to do higher-intensity body weight coaching, operating, and even HIIT. However when my sleep scores fell under 85 for a number of constant days, I backed off. As an alternative, I opted for Pilates or a stroll and threw a run into the combo solely as soon as throughout my downbeat.

Whereas I really anticipated to have a brand new tech-y sixth sense—the train sense—what I discovered is that our our bodies kind of intuitively additionally know their limits and know what they want. On days after I was actually drained and had a rating within the 50s, I didn’t really feel like a HIIT class. So, I’d both take the time without work or do some gentle stretching. To place that one other means, I used to be by no means stunned by a sleep health rating or how that left me feeling about what sort of effort I may do within the fitness center.

Having used the Pod Cowl for a few month for train monitoring, what I noticed was an uptick in my vitals. My HRV went up (an excellent signal that your physique is tolerating and recovering from stress); my respiratory charge and coronary heart charge went down; and I grew to become extra conscious of the significance of holding a constant sleep routine to remain optimally wholesome. What’s extra, the standard of my sleep largely continued to enhance with the Eight Sleep. I discovered myself waking up and feeling far more rested and able to tackle the day than I had with out it.

Different Issues To Preserve in Thoughts

Clearly, whereas our sleeping habits have an effect on our waking hours, our habits whereas awake additionally have an effect on our sleep. Given this, Ward has a number of suggestions that can assist you create the very best sleep attainable.

1. Keep in mind To Practice on the Proper Time of Day: “For some folks, greater depth exercises later within the day can influence their potential to get restful sleep,” she says. This occurs as a result of these exercises can increase your core physique temperature, making it exhausting to go to sleep. As an alternative, go for low-impact or restoration exercises later within the day.

2. Time Your Meals and Caffeine: If you eat and what you sip can influence the way you prepare. We’ve beforehand reported that diets wealthy in complicated carbohydrates, protein, and fruits and veggies can assist you get some stable shut-eye.

3. Clear Up the Time Earlier than You Sleep: Take inventory of the time earlier than you fall asleep. “Actions on this time-frame ought to all be geared in direction of winding down the physique and thoughts,” says Ward.

4. Begin Your Day Off Energetically: “Begin your day with actions that promote wakefulness- getting daylight to your eyes [or] physique, hydrating, and getting in some motion and exercise are nice methods to start,” she says.

Closing Ideas

Finally, the Eight Sleep Pod Cowl is a few of the coolest tech that I’ve tried this yr—and lots comes throughout my desk. Used correctly, it may possibly make it easier to get better in an effort to deal with marathon conferences and marathons in the identical stride. I heartily advocate it for these seeking to method their sleep as a sport.